Annabelle

Sandy

Maria Carolina

Jessi

The format for this workout is supersets- 2 exercises switching back & forth for 4 rounds each!

You will complete superset #1 then move onto 2,3, and 4!

All you need is a set of dumbbells for this workout today! Go heavy!

-begin in a wide stance & goblet squat
-flow straight into an RDL

that is 1 rep!

Sumo squat to RDL

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Complete desired reps then repeat on the opposite side

10 per leg

Dumbbell curtsy lunge

Superset 1

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbell(s) to about shoulder height

If you have a heavy weight dumbbell you can use one if you don’t you can use both and hold them both in your hands

Dumbbell swings

-Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor- Hinge at your hips, and lower your torso until it’s almost parallel to the floor

-15 per leg

Dumbbell single leg RDL

Superset 2

- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings
-then go straight into a low squat
-that’s one rep!

Good morning to squat

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Superset 3

- Push through your heels to come up 
- Pause at the top and engage your glutes 
- Hold the weight with both hands

* to elevate your feet you can stand on another dumbbell or a small surface!

Elevated DB glute bridge

-keep the same position as the heel elevated glute bridge but stay elevated without coming down and just pulse slightly!

Elevated Glute bridge pulse

Superset 4

5-7% incline
4-6 mph

Or just a moderate jog outside to finish off the workout!

Inclined Treadmill Jog OR jog outside!

W5/d6  Glutes & hammies

Getting back to journaling and taking time for myself in the mornings and this app helps me so much to stay on track and have prompts to make me think❤️‍🔥❤️‍🔥❤️‍🔥

Jaden

Morning Journaling⚡️ (wk. 1)

Week 1 Challenge

Jami

Gisele Rigo

W1/D1 Full Body

Christina

W1/D2 Legs & glutes

Tori

W1/D3 Upper body PUSH

Kalli

Alejandra

W1/D4 Active rest day

Lori

This workout killed me🤣🫶🏻 Love it!

Paula

W1/D5 Full body

Abigail

I’ve been with a online trainer 1 year and I haven’t felt this burn and sweating this much in all that time🤣 great workout! 👏🏻 loving it!

W5/d6 Glutes & hammies

Community

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